Fitness
A. Back Squats – 5 x 10 w/2 min Rest
B. 4 Rounds AFAP
10 x Thrusters
15 x Cal Row
2 Min Rest
Performance – Sport
A1. Front Squats – 3 x 5 w/30-60 Sec Rest
A2. Back Squats – 3 x 10 w/2 Min Rest
B. 4 Rounds AFAP
10 x Thrusters @ 95lb/65lb (Sport at 115lb/85lb)
15 x Cal Row (Sport at 20 Cal)
2 Min Rest
Optional Accessory
A. Assault Bike
10 Sets
30 Sec at 90%
30 Sec Rest
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